Friday 30.06.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:

8 Rounds of 1 min work / 30 seconds rest: (36 minutes)

M1: Max Double Unders

M2: Bar Facing Burpees

M3: Max Echo Bike Calories

Performance:

Every 90 sec for 36 minutes (8 rounds)

0:00 - 1:30:

60 Double Unders

1:30 - 3:00

12 Bar Facing Burpees

3:00 - 4:30

10/8 Echo Bike Calories Comp Class:

*If you can do AM/PM then do today's WOD go for it, but otherwise skip the WOD / do half or it easy and then stretch so you can Snatch well.

A. Snatch: OT2M

1 x 75%, 80%, 85-87%, 92-93%, 95-96%,

Then 3 more attempts to hit a 1RM

*If you do the WL tomorrow, change to Power Snatch tomorrow.

B. 3 min AMREP:

Max Legless Rope Climbs (15ft)

- 3 min rest -

2 min AMREP:

Max Rope Climbs (15ft)

- 2 min rest -

1 min AMREP:

Strict Rope Pull Ups (switch top hand every 3 reps)

C. 5 min AMRAP:

10/7 Cal Echo Bike

5 Sandbag to Shoulder (65/45kg)

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Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.